“Calling all Fiber!”

With the freshness of a new year, it’s always a good time to begin new habits, and new things to help us grow as people.  There is truth in the fact that the happier we are, the more we illuminate as dancers.  Another way to put it is that we subconsciously emit a certain aura when we are more or less happy.  Have you ever been told, “Wow, you just look so much better?”  Sometimes, we as dancers, aren’t even aware of the impact our energy has on ourself, others, and even our dancing.  So, in this way, it’s always a good thing to keep expanding while finding ways to stay both happy and healthy.

After asking some dancer friends what their own resolutions were for 2012, a common theme came up.  Nutrition!  So, I thought I would tap into some fun nutritional facts and share with you what came up for the next few Movement Wednesday entries.

This week’s Movement Wednesday themed food is, DIETARY FIBER!

The real story on dietary fiber:  The term “dietary fiber” refers to all components of the plant cell wall. In general, most plant cell walls contain 35% insoluble fiber, 45% soluble fiber, 15% lignans, 3 % protein, and 2 percent ash.  Dietary fiber is a complex of all these elements, therefore all 4 of these components create a diet rich in high-fiber foods.

  • Insoluble fibers:  Incapable of being dissolved, although capable of binding water, which promotes regular bowel movements.  Ex: Anything containing cellulose; Wheat Bran.
  • Soluble fibers:  Capable of dissolving in water, which exert the most beneficial results.  Ex: Oat bran, grains, legumes, nuts and seeds, and outer skin and rind of fruits and vegetables.
  • Lignans:  Show such properties of anticancer, antibacterial, antifungal, and antiviral activity, by regulating estrogen levels.  Ex:  Flaxseeds.
Why eat it?”
  • Decreased intestinal transit time
  • Delayed gastric emptying resulting in reduced after-meal blood sugar levels.
  • Increased stool weight
  • Increased lipid (fat) metabolism
  • Regulation of bowel movement
Practicality of adding more fiber into our diets:
  • Bring an array of nuts, seeds, even granola for a easy “popping” snack.
  • Make homemade oatmeal in the A.M., adding in yummy nuts, dried fruit and a touch of peanut butter. Or, even easier, eat some high fiber cereal or muesli.
  • Make a quick and easy burrito for lunch filled with black beans, refried beans, diced tomatoes, corn, rice and some guacamole.
  • Make a bean soup, or just add some legumes in stews.
  • Pack high fiber granola bars, like barre – a real food bar.
Thanks for tuning in this week.  To check out last week’s Movement Wednesday nutrition post click HERE to read, “Calling all Yogurt!”
** If interested, you may subscribe to dancehealthier at the right hand side of the homepage.  You will only be e-mailed when new posts are published. Dancehealthier also has a facebook page.  To like it, click HERE!  Feel free to make a comment or contact me via e-mail at dancehealthier@gmail.com. Thank you all so much for your support! **

 

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6 thoughts on ““Calling all Fiber!”

  1. My favorite fiber sources = spaghetti squash, butternut squash, spinach, green beans, sea weed… oh who am I kidding, I cannot list everything, lol! But… too much fiber can also cause constipation!

  2. Fiber is so important in our diets and most of us do not consume enough. Fiber has so many benefits; it keeps us feeling full, reduces food cravings, reduces the risk of heart disease, and helps with weight loss.
    You can also supplement your diet with a fiber supplement which will help you to reach the daily goal of 25-30 grams. Check out our website, Puristat.com and search for Fiber Chart which outlines foods and their fiber amounts.

  3. Thanks for sharing! I hope my readers will look into your site. The chart is very helpful.

    Sent from my iPhone

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